general warmup (15 minutes)
1 hand Americanas x 25/25 reps
mace launch & catch x 10/10 reps
2 hand walking front swings x 40 reps
specific warmup (5 minutes)
grave diggers set up and light practice
strength (20 minutes)
heavy grave diggers x 3/3 reps x 4 sets
conditioning/accessory work (1 round)
alternating 1 hand pause front cleans x 30 reps
diagonal pause slash x 12/12 reps